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Eating on the Job? Make Good Choices

Posted on: Tuesday, 15 March 2005, 00:00 CST

Last time, we took a look at ways to add more activity into your work day.

Now let's look at "on the job eating." Don't cringe. I know it can use some help.

Eating for good health will give you more energy, keep you in a pleasant mood and help with concentration. Here are some simple tips to get your diet fit for eating.

*Eat breakfast. Breakfast provides a good foundation to build on the rest of the day. If you skip it, you'll regret it because your midday slump will come at 10 in the morning before anything has been accomplished, and the doughnuts your colleagues brought in are too easy to grab.

* Express your feelings. About those doughnuts ... . Tell your colleagues you would appreciate them bringing some healthy choices in for everyone to consume. Mix in some whole wheat bagels with the croissants and sausage biscuits.

* Eat at regular intervals. Don't skip meals. Instead, plan to spread your meals out over the day. For example, eat half of a bagel at 11:30 a.m., soup at 12:15 p.m. and a banana at 1 p.m. instead of a heavy lunch at 12:30 p.m. You will experience an increase in your energy level from your well-balanced blood glucose levels.

* Use timesavers. Buy precut and bagged lettuce, baby carrots and frozen vegetables. Then spend some time on Saturday or Sunday deciding what you are going to eat for the next week. Precut, prepackage and prepare your meals as much as possible. Strive to cut your trips to the snack machine by half.

* Keep a toothbrush at work. By brushing your teeth, you will get the taste of food out of your mouth, reducing the likelihood of nibbling. It also serves as a signal to your body that you're done eating.

* Drink water. I know this is old news - just do it! Aim to drink 64 ounces during the day, ending around 6 p.m. (so you won't disturb your night's sleep). Water helps to curb your cravings and you will be surprised to find that you aren't as hungry as you normally are.

* Add two servings of fruits and vegetables. Fruits and veggies are naturally high in fiber, so they fill you up with few calories, leaving little room for those fattening desserts that are sitting in the break room.

* Allow for favorites. This is what you've all been waiting for! If you love a cookie in the afternoon, then drop something else during the day. Don't compromise your nutrients, though. And also remember: Moderation is the key.

Now to review your "To Do" list for the day.

* Add walking into your workday to increase the amount of calories you burn and your energy level.

* Perform your "desker-cises" to improve your muscle tone and your body's range of motion.

* Plan healthful foods into your work day. This will help you reduce your calorie intake and keep your blood glucose levels running smoothly so you will experience increased energy, pleasant moods and a higher level of concentration.

Julie Luther is a certified fitness trainer and the president of PurEnergy Health & Wellness Services, a wellness and fitness company with a fitness center and corporate headquarters in Greensboro. Write to Getting Fit, c/o Life Department, News & Record, P.O. Box 20848, Greensboro, NC 27420. Questions cannot be answered personally.

Source: Greensboro News Record

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